nourishments

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Friday, 13 December 2013

Fat free, cholesterol free, preservative free, gluten free, allergy free and unsweetened just the way nature intended it. Coconut water, containing fifteen times the amount of potassium in most sports drinks can promote kidney and heart health by helping to lower blood pressure. It also only contains 5mg of natural sugars where most sports and energy drinks contain between 10-25mg of altered sugars. Serves 4400ml Fresh Unsweetened Coconut WaterMint leaves1 Kiwi, sliced1 cucumber, slicedCrushed IceFill four tall glasses with crushed iceEvenly distribute the sliced kiwi, cucumber and mint leaves between the four glassesPour 100mL of coconut water over the ice in each glassEnjoy!

Thursday, 12 December 2013

~Raw~Vegan~Gluten Free~Nori has countless benefits. It is high in protein, high in minerals-including calcium, iron and magnesium, high in vitamin and contains natural iodine for healthy thyroid function. Seaweed has anti-viral, anti-bacterial and anti-inflammatory properties making it a nutrient-dense addition to any diet especially due to the presence of polysaccharides- important in the prevention of degenerative diseases such as cardiovascular and diabetes type 2. Polysaccharides also work to improve liver function, stabilise blood sugar and increase feel-good chemicals in the brain.Makes 4 2 nori sheets1 carrot, finely sliced or julienned1/4-1/2 Avocado1 zucchini, finely sliced or julienned1 red capsicum, finely sliced1 tomato, finely sliced1 cucumber, finely sliced into strips1/3 cup tahini1/2 lemon, juicedCombine tahini with lemon juice to form a thick and tangy paste.Prepare vegetables as directed aboveLay first nori sheet out on a clean and dry surfaceSpread nori with tahini paste and then follow with a slice or two of avocadoAdd desired amounts of sliced vegetables, but be careful not to overfill as it will be difficult to rollOnce filled, roll the nori firmly but be careful not to do it too tightly as it will tear.After rolling, wet your fingers and run them down the edge of your nori sheet, then stick the edge to the rest of the role.Enjoy

Sunday, 1 December 2013

~Gluten free option~ Vegan Option~ Raw Option~Spelt is the better and healthier cousin of wheat. It features many different nutrients and is an excellent source of copper, protein, manganese and zinc making these cookies a great energy-rich snack for any time of the day.Makes 24

1 cup wholemeal spelt flour1/2 cup brown rice flour1 1/2 cups almond meal1 teaspoon cinnamon1/2 cup sunflower seeds1/2 cup pumpkin seeds1 egg1/3 cup macadamia oil1/3 cup tahini1/2 pure organic maple syrupYour choice of Jam- we used homemade fig jam Preheat oven to 180CCombine flours, almond meal, cinnamon, egg, oil, tahini and maple to form a moist doughFold through the seedsRoll the dough into balls of your desired size and place on a lined baking trayFlatten the balls slightly and create a thumbprint in the centrePlace a teaspoon of jam in the centre of each cookie and bake for 15-20 minutesEnjoy

notes:To make gluten free, replace the spelt flour with extra brown rice flour or other gluten free flour.To make vegan, replace the egg with one chia egg (1 tablespoon chia seeds + 3 tablespoons water, mixed together and left until the chia seeds form a gel)To make raw, follow same instructions as for vegan.

Thursday, 28 November 2013

Chamomile is a source of vitamin C, magnesium, vitamin B1, is an anti-inflamatory agent and stress reliever. Lavender is also a stress reliever will add a lovely floral taste to your breakfast. Rose hip contains a high dose of vitamin C, D, K, as well as building a strong immune system, strengthening the digestive system, and detoxifying urinary tracts and kidneys. 4 cups rolled oats

Green smoothies are a great and simple way to eat your greens. They are provide a great source of natural energy, boost the immune system and provide a wide spectrum of nutrients.

Leafy greens are packed with phytonutrients, protein, vitamins, antioxidants and more. Kale has more iron per calorie than beef and is higher in fibre with zero fat. It is high in Vitamin K which aids in protection against various cancers and blood clots, filled with antioxidants such as carotenoids and flavonoids and is also high in calcium. Kale is also great for your vision, skin, immune system and metabolism due to it's high content of Vitamin A and Vitamin C.

In a blender or food processor (we used a ninja), blend frozen bananas, mango and kale until well broken down and combine.

Add the coconut water slowly while blending until the mixture reaches a smooth ice-cream-like consistency. By adding extra coconut water you can alter the consistency of your smoothie to be more runny if preferred.